Boxaholics Getting Hammered On Boxahol

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-MORNING

10:00 technique

Burpees x 30 seconds
Lateral Jumps x 30 seconds
Dumbell Press High Knees x 30 seconds
Burpees x 30 seconds
Rest x 60 seconds
x 4
-The lateral Jumps were over a medicine ball.

-EVENING

Warm-Up
5:00 jump rope
10:00 shadowboxing
Main
4 rounds heavy bag (3:00w, 1:00r)
4 rounds speedbag
4 rounds double end bag
3 rounds of "polish boxing":
:15 straight punches high knees (fast)
:15 straight punches (slower)
x 6=1 round (3:00w, 1:00r)
2 rounds hand pads
Calisthenics
5 sets of 25 situps off the ring + med ball slam on abs
2 sets of 8 double clap pushups (just making sure I can still do em)
2 sets of 20 plyo pushups up to 2 platforms on either side then a depth pushup (name please!)
Some random pushups showing Tom some different variations
Cool-Down
10-15:00 jump rope
@ Home
5:00 juggling
5:00 reflex ball
5:00 balance drills

 

TUESDAY

-MORNING

1 set of 6 deadlifts (240lbs)
2 sets of 3 deadlifts (312lbs)
3 sets of 5 weighted pullups (50lbs)
3 sets of 6 seated machine rows (165lbs)
3 sets of 5 weighted step ups

-AFTERNOON

PA1981

25 minutes @ 75% Intensity on exercise bike (resistance 12, 100rpm)

-It may or may not have been at 75% intensity (160bpm) because the stupid heart rate monitors we have to wear suck and it was jumping all over the place, I think I was more at 170bpm judging by the general trend it had going. I really cant say for sure though.

-EVENING

No skills today, gym isnt open and I'm kinda sore.

@ Home
5:00 juggling
5:00 reflex ball
5:00 balance drills

 

WEDNESDAY

-MORNING

I'm not conditioning by myself today, I'm saving it for the gym. I want to see how some of the guys do.

-EVENING
Warm-Up
10:00 jump rope
10:00 shadowboxing
Main
4 rounds heavybag
4 rounds double end bag
4 rounds speedbag
3 rounds of:
30 seconds burpees
30 seconds lateral jumps (over med ball)
30 seconds dumbell high knees
30 seconds burpees
30 seconds lateral jumps (over med ball)
30 seconds dumbell high knees
Calisthenics
3 sets of 7 double clap pushups
2 rounds abs (my old minute drill ab workout)
Cool Down
10:00 jump rope
10:00 shadowboxing
@ Home
5:00 juggling
5:00 reflex ball
5:00 balance drills

-I put some of the new guys through the conditioning routine. Half didnt even make it through round two without sitting out a couple of exercises. There was one dude thats really new and he pushed himself to finish :happy theres hope for him :nut

 

THURSDAY

-MORNING

10:00 technique

1 set 6 reps smith machine squats @ 135lbs
2 sets 5 reps smith machine squats @ 175lbs

1 set 12 reps bench press @ 135lbs
2 sets 5 reps bench press @ 185lbs
1 set 4.5 reps bench press @ 190lbs

1 set 10 reps machine calf raises @ 250lbs
3 sets 6 reps machine calf raises @ 330lbs

1 set 10 reps military dumbell press @ 35lb db's
3 sets 5 reps military dumbell press @ 45lb db's
2 sets 10 reps db lateral raises

-Squat numbers are pathetic, I can sprint a fast 100m but I can hardly squat...wtf?

-AFTERNOON

20:00 treadmill @ 8:34 pace (7mph)
25:00 exercise bike, resistance 10/20 @ 100rpm

-Cardio class, had to do 45:00 @ 60-70% intensity (145-153bpm). I was going to run the whole time but I've got some shin splints going on from the conditioning on the cement floor. I'll do it on the padded area next time. Gym isn't open tonight, I'll have to do what work I can at home.

-EVENING

-Got home at 11:30pm (work) and did this:

@ Home
5 rounds shadowboxing (3:00w, :30r) weighted 1, 2, 3, 2, 0
1-2-1-2-1-2-1-2 x 6 (3lbs)
2-3-2-3-2-3-2-3 x 6 (3lbs)
3-4-3-4-3-4-3-4 x 6 (3lbs)
5:00 juggling
5:00 reflex ball
5:00 balance drills

 

-FRIDAY EVENING

4 rounds of:
30 seconds burpees
30 seconds shadowboxing
30 seconds burpees
30 seconds shadowboxing
30 seconds burpees
30 seconds shadowboxing
60 seconds rest

5:00 juggling
5:00 reflex ball
5:00 balance drills

 

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TUESDAY

-Morning
Technique
3 Mile Run

-First 2 miles @ 13:30, Last mile @10:00.

-Evening

1.5 hours of rock climbing @ indoor wall
Walked about 6 miles

5 x 5 one arm pushups (each arm)
3 x 5 pistols +10lbs (each leg)

-My buddy wanted to go rock climbing so I went too, instead of staying at home and shadowboxing and such. Managed an 8.5 foot dyno! sweet.

 

WEDNESDAY

Morning

Technique

10 Burpees
60-70 meter hill sprint
5 clapping pushups
walk down hill (active rest)
6 rounds without rest (except active rest)

Evening

4 rounds shadowboxing (3:00w, 1:00r)

100 resisted jabs
100 assisted jabs
100 resisted crosses
100 assisted crosses

5:00 juggling
5:00 balance drills
5:00 reflex ball

15 reverse crunches (10lbs of ankle weights)
15 russian twists (12lb med ball)
15 crunches with 8lb med ball behind head
x 3 rounds

 

THURSDAY

-Morning
10:00 Technique

-It was too crappy out to run today.

-Evening

Coming

 

FRIDAY/SATURDAY

A little shadowboxing but thats pretty much it. Tonnes of walking but like that really matters. I bought another jump rope so...yay...

 

MONDAY

-Morning-
30 seconds Burpees
30 seconds Mountain Climbers
30 seconds Jumping Jacks
30 seconds Burpees
30 seconds Split Jumps
30 seconds Shadowboxing
60 seconds Rest
x 4 rounds
-60 seconds after-
10:00 light Shadowboxing

-Much harder than it used to be. 2 months of no cardio sure ****s with you. 4 was easy 2 months ago.

-Evening-

3 rounds shadowboxing (3:00w, 1:00r)
1.5 hours rock climbing (instead of jump rope or plyometrics)

20 reverse crunches
20 russian twists w/20lbs
20 crunches w/10lb plate behind head
x 3

-I got called out to go rock climbing and some other stuff so the most I could get in where some abs. I may manage to get plyos in, we'll see.

 

TUESDAY

20:00 jump rope
3 rounds shadowboxing (3:00w, 1:00r)

3x5 two dumbell snatches (only 30lbs each because Im working form)

 

WEDNESDAY

-Morning-
30 seconds Burpees
30 seconds Mountain Climbers
30 seconds Jumping Jacks
30 seconds Burpees
30 seconds Split Jumps
30 seconds Shadowboxing
60 seconds Rest
x 4 rounds
-60 seconds after-
10:00 light Shadowboxing

-Evening-

20:00 jump rope
3 rounds shadowboxing (3:00w, 1:00r)

15 reverse crunches (+10lbs in ankle weights)
15 russian twists w/8lb med ball
15 crunches w/8lb med ball behind head
x 3